[quote]pbclax1 wrote:
Yeah, im displeased as well with how I did this semester. Wanted to do alot better. Here is how I made the blast straps: How to make TRX, Blast Straps or Rings - YouTube
I made the first ones, they are awesome and very simple to make. Costed me about $10 or so. Well worth it. They are insane.[/quote]
Awesome! I’ll definitely try this out. Thanks man
PM Training 12/17/10
Sled (distance is approximated, if anything, its probably farther than 30yds)
125lbx2x30yds forward
125lbsx2x30yds backward
160lbsx2x30yds forward
160lbsx3x30yds backward
Band Hip Abduction
Mini bandx1x10 L/R
Doubled mini bandx1x10 L/R
Seated Band Hip Abduction
Mini bandx3x10
NOTES: Focused on driving and really engaging leg muscles. Band work focus was to strengthen hips. Good session.
Little update for the last couple days.
Training - Monday 12/20/10
Pullups
BWx8x3
Hill Sprints
Training - Tuesday 12/21/10
Sprints
6 - 110s
1 - 220
1 - 440
For those that dont know what these are, they are sprints, the number is the distance in yards. So using a 110yd field, a 440 is up and back twice. They are brutal, especially doing them in succession with 30sec to a minute rest between.
Also have been doing seated band abductions every night the way that Bret contreras does them. I do 3x5 with a doubled mini band.
Training - 12/23/10 Thursday
Fatgripz Inverted Rows
BWx5
BWx5
BW+5x5
BW+10x7
BWx5
Dips
BWx5
BW+minibandx5
BW+minibandx5
BW+minibandx5
BWx10
Mile Run (jog)
7 minutes
Fun - 12/23/10
I was in my backyard and saw all the cinderblocks that I use for my sled dragging. I figured I could load some onto a pipe and do some rows. Hence the Macgyver BB Row is born! Video is taking a while to upload as I dont have lightning fast internet here like at school. Each cinderblock is 35lbs, I have weighed them for use on my sled.
Macgyver BB Row
70x1x5
140x1x5
140x1x12 PR
VID: - YouTube
NOTES: Haha, hell yeah I did set a PR for my BB rows with this macgyver setup!
Haha nice! Looking forward to seeing those Macgyver rows.
Keeping my conditioning up for lacrosse season. Did some one on ones for lacrosse earlier.
Conditioning 12/29/10
Sprints
12 total
~40 yards
Lunges
~40 yards, 12 steps L/R
~40 yards, 12 steps L/R
Did these macgyver style with my bar with cement blocks on either end. Weight was approximately 70lbs. I also realized that I suck at these!
Done.
My good ol’ buddy mr. ashylarryku had a good way to track size gain progress so I am stealing it from him. Wearing a shirt, then wearing that same shirt down the road to see how you’ve filled it out. Here are some current pics just taken.
Stats: 5’8" 177.5lbs
#1:
#2:
#3:
#4:
#5:
GOALS:
-Squat: 3 plates
-Bench: 2 plates
-Deadlift: 4 plates
-Military Press: 165lbs
TIME PERIOD:
-By the end of trimester 1 of 2011 (end of april 2011).
Big things to come in 2011!!!
Yesterday’s Training
Training - Sunday 1/2/11
Pullups
BWx9x3
Narrow/Medium/Wide grip, 3 sets of each
NOTES: Felt pretty strong. Be back in the gym up at school this week starting Cycle 5 of 5/3/1!
Going to be incorporating DB RDL’s this cycle. Took a video to check my form, just bodyweight:
5/3/1 Cycle 5 Wave 1 Day 1 - Wednesday 1/5/11
MP
45x1x5
65x1x5
75x1x3
85x1x5
95x1x5
105x1x10 PR
Pullups
BWx9x3
BBB Inc DB Press
65x1x9 PR
55x1x6
45x1x8
40x1x7
35x1x9
Kroc Rows
55x1x10
70x1x10
80x1x13 PR
Weighted Dips
BWx1x7
BW+25x1x3
BW+35x1x2
Stopped here cause they felt like shit and sucked.
NOTES: Pretty much everything felt like shit. No videos. Gym was packed. I hate new years resolutioners. Had to clean the weight for MP’s. Switching Kroc Rows for T-bar rows or something cause Kroc Rows bother my hip for some reason. Hope DL day is better than this!
Not everyday can kick ass. At least you got your work in and set some PRs.
New year’s resolutioners are one reason I’m glad I can workout from my garage haha.
Yeah man. Lucky you.
Thanks for the encouragement 
[quote]pbclax1 wrote:
Yeah man. Lucky you.
Thanks for the encouragement :)[/quote]
Anytime man
5/3/1 Cycle 5 Wave 1 Day 2 - Friday 1/7/11
Deadlift
135x1x5
155x1x5
175x1x3
185x1x5
215x1x5
240x1x15 PR Fuck yeah! Hit goal reps!
Would have been nice to have a vid, felt form was ok, but a vid wouldve been great.
BBB Rack Pulls
295x1x7 PR
275x1x7
245x1x10
225x1x10
205x1x10
Focus on form. Start a little lighter.
GHR
BWx3x5
BW+10x1x5
BW+10x1x10 PR
BWx1x10 PR
Hip Ab/Adduction
Somexsome
Shrugs
Fat Bar warmup
25’sx10
45’sx10
45’s+25’sx5
Regular Bar
225x1x3 (ns)
255x1x8 (s)
295x1x7 (s)
315x1x12 (s) PR
225x1x12 paused (s) PR
135x1x27 (ns)
NOTES: Went in today determined. Hit my goal reps of 15 on DL, fuck ya! Need to focus on rack pull form. GHR felt good, hurt like shit! Shrugs felt heavy. No vids again cause gym was packed, line to get in! Luckily I was in before that happened! Also taking out shrugs, too much volume.
Nice work on all those PRs man, especially the DL PR!
5/3/1 Cycle 5 Wave 1 Day 3 - Sunday 1/9/11
Bench
45x10
75x5
95x5
110x3
115x5
135x5
155x8 Felt heavy…eh!
Pullups
BWx10x3
BBB DB MP
45x10 PR
45x10 PR
40x10
35x7
30x9
BB Row
45x10
95x10
115x10
145x6 PR
135x13 PR
Pinwheel Curls
20x6 L/R
25x5 L/R
30x4 L/R
35x3 L/R PR
25x6 L/R
-RP-
20x4 L/R TUT(3 sec)
NOTES: Bench felt crappy. DB MP felt pretty good. Pullups were tough as was BB Rows. Pinwheels hit the biceps well! Got to use my wrist wraps today on Bench and DB MP, no wrist pain after! Awesome! Not pleased with bench because previous PR was 11, but just gotta push on! Squat Tuesday!
Awesome stuff with all the PRs and all! Don’t worry about your bench, the last two weeks I’ve been frustrated with my bench. Just need to look ahead and focus on nailing your technique and pushing the weight. Keep at it man!!!
5/3/1 Cycle 5 Wave 1 Day 4 - Tuesday 1/11/11
Squat
95x5
125x5
145x3
155x5
185x5
205x8
BBB Leg Press (slow descent, pause at bottom)
3ppsx10 PR
2pps+quartersx10
2ppsx10
1pps+quartersx10
1ppsx10
DB RDL
15x5
25x5
40x5
50x6 PR
35x12 PR
I felt these were working my grip more than my hammies. Maybe should use straps next time?
BB Standing Calf Raise
Barx10
95x10
115x10
135x10
165x10
185x10
205x8
225x8
245x6 PR
NOTES: Squats felt heavy. Was expecting that though, first squat session since being back. PR with 205 is 12 reps. Just gotta make up for it next session. BBB leg press with a pause was tough. Great exercise for sure! DB RDLs I loved, make sure to feel the stretch in the hammies. Got a sick calf pump from the standing bb raises. Decent session. Gotta eat BIG to lift BIG!
Side Note: Will do my best to get vids when I can cause they are EXTREMELY helpful. Gym is still packed as shit lately. Hopefully it dies down soon!