ME Bench (deloadish) from Monday 18JAN10
Body: Pain disappeared completely over the weekend!
Nutrition: my mom puts so much sugar in chili and pasta sauce but it is sooo good
Sleep: good
Stress: nuttin
A. Stability Ball DB Press: 3x20x40
haha yes I went there. I think this is the 3rd time ever that I’ve actually used a Swiss Ball for something.
B. JM Press: 125x12 (115x10, 105x10, 95x10, etc)
Didn’t feel as great as last week but still good progress.
C. Neutral Grip Pullup: 2x5, 1x2x25
Bombed the last set. Need to pick up a new dip belt (old one got stolen at the gym), holding it with your feet just ain’t the same.
D. Seated Cable Row: 5x10 ramp to 140
Grip: Wide Pinch Grip (plates)
Not bad.
ME Squat from 12JAN10
Body: feeling good
Nutrition: i ran out of milk whyyyyy
Sleep: hmmm I’ve been reading too late, I’m on the last omnibus of The Black Company
Stress: going back to school on Saturday anticipation is killing me
B. SSB Box Squat: 255x1 (ramp)
Not much to say here.
A. Speed Deadlift: 275x2 (LOTS of sets)
Alternating conventional and sumo.
C. Wide Leg Press: 5 plates x 15 (ramp)
C2. Barbell Rollout:[/b] 3x10
30 minutes cycle @ 160 HR
Rolling Thunder: singles to 120x1 (both hands)
CoC #1.5
Extensor work
Bench Deloadish from Thursday 14JAN10
Body: Good overall today, saw chiro after session
Nutrition: I have discovered the simplicity of Hamburger Helper
Sleep: good
Stress: nothing
A. Flat Bench: 2x5x185
Nothing major just some rep work.
B. CG Incline: 155x3 (165x3 miss, 145, 135, 115, etc)
Mostly missed the 165 mostly because I wasn’t paying as much attention as I should have lol.
C. TBWG Pullup: 5x6xBW
D. HS Iso-Lateral Row: 3x10
Pinch and Hub Work
Extensors
Had an interesting Chiro session today, after some experimenting and manual therapy I finally got my elbow issue nailed down- ungodly hypertonic long head of triceps. I was almost tearing up as I was getting it stripped.
Deadlift from 22JAN10
Body: Forearms were feeling pretty beat up but good otherwise.
Nutrition: 9/10
Sleep: Good
Stress: Going back to school tomorrow…
A. Sumo Dead: 370x1 (real cheap +5 lb PR)
Was feeling very strong and dialed in on form today, despite not having done these in almost a year.
B. Good Morning: 175x5 (155, 135, 115, etc)
Wide stance, low bar. Was at the old gym today so no SSB. I hate having to put on my elbow sleeves and wrist wraps just to make it through the exercise without pain.
C. Barbell Rollout: 3x10
Kettlebell Craziness
CoC #1.5
Extensor work
Body: Starting to get the persistent forearm and hand soreness that I’m told is common with overreaching, going to take it easy this week with grip work.
Nutrition: need to go to Wegmans
Sleep: Back to 5-6 hrs a night
Stress: Less than expected surprisingly
6AM PT
24 sets to failure… lol
4x10 of Flat BB Bench, Pushups, Incline DB, Flat DB, Decline DB, Flat DB
Monday 25JAN10
Did 3 doubles at 205 on Flat Bench. Had absolutely nothing left. Went on to Rack Barbell Rows and Face Pulls.
So my usual schedule isn’t going to work- almost every Monday and Thursday is going to be like this for PT. I like the change from last semester, it’s a lot more fun and motivating to be in the weight cage but I have to work my schedule around it.
ME Squat from 26JAN10
Body: sooooooo sore, everywhere
Nutrition: all good
Sleep: 5 - 6 hrs
Stress: not bad
PT
Endurance Run
Gym 10 hours later
A. Trap Bar DL: 405x2
Surprisingly this wasn’t really easier for me than a regular barbell. Might be telling me something. Anyways, just wanted to test it out- never had the chance to use one before.
B. Speed PL Squat: 255x2 many sets (245, 235, 225, etc)
Ramped up from 185 until I felt like I was slowing down too much. Trying for perfect form and upright torso, no GMing like I’m inclined to do.
C. Front Box Squat: 175x5
VERY weak movement for me, feels like something I should improve on.
Extensor work
This new PT schedule is beating everyone up lol. It’s a lot of fun though.
PT 27JAN10
Back/Abs/Speed Work
Rope Climbing, Pullup/Deadlift, Pullup/T-Bar Row, Abs, 400m sprints
Went to class, ate, slept. Good times. The level of chest, quad and overall soreness is disgusting.
I’m sorry guys, my laptop got infected major time and I finally got it back today. Feels so weird being cut off from the Internet.
Thursday 28JAN10
Morning PT (Shoulders/Chest)
We ended up getting locked out of the Wrestling S&C center on a mixup, so PT was more of a medley than anything. Bench dropset, plate push push-ups, DB swings and clean and press
Extra Workout
3 Board: 3x3x225
JM Press: 135x10 (125, 115, 105, 95)
Friday 29JAN10
Morning PT (Speed Work)
Interval Ladders, 1/4 mile, 1/2 mile, etc.
Deadlift
Sumo: 385x1, 2x2x335
Reverse Band Squat: 3x2x295 w/Minis
KB BTR Pulls: 55s x 4x8
Monday 01JAN10
Morning PT (Chest/Abs/Speed)
Incline BB, Push-ups, Decline DB, Push-ups, Abs, Track Sprints
Extra Workout
Band Tricep Extensions (Monster Mini 4x50 reps)
Band Face Pulls (MM 4x25 reps)
Light DB Flyes
Morning PT
5 mile Ruck March
Deadlift from Tuesday 02FEB10
Decided to switch Squat and DL focused days.
Body: Forearms, especially brachioradialis, are still balled up. Doing soft tissue work and extensors.
Nutrition:
Sleep: 5 1/2 hrs approximately.
Stress: Really, really high but I’m coping.
A. Sumo Dead: 405x1, 3x2x335
Feeling great.
B. Handle Squat: 180x10 (135, 95)
Trying this out, getting a real wide stance and focusing on just the legs. I have a feeling that this will be great assistance for off the floor.
No squat focus today. Ruck March was nasty.
Bottom line is, pulling conventional has been like Russian Roulette for me since my ankle injury. I’ve never been good at Sumo and doing it lets me pull off the floor without the same danger, so I figured I have some good reasons to work on it.
Probably won’t be permanent because I like conventional a lot more and I think it develops general strength much better. Will still be doing Deficit Pulls for speed.
Wednesday PT (Back/Abs/Speed)
Rope Climbing, Deadlift, Pull ups, DB Row, Pull ups, Inverted Row, Pull ups, Abs, Court Drills
Thursday PT (Shoulders/Chest)
Incline Bench, Push ups, Seated DB Military, Flat DB Flyes, Flat Bench, Upright Rows
Extra Workout
Decided to switch Squat and DL focused days.
Body: Still beat up but I’m getting intimate with the foam roller again
Nutrition: Haven’t weighed myself in while, will check up on that tomorrow morning
Sleep: Steady around 5 1/2 hours a night
Stress: Calming down a bit
A. Crazy Bell Flat Bench: 2x5 w/bar and two 55 lb KBs suspended with Monster Minis
By far the most unstable thing that I’ve ever felt.
Lateral Raises, Face Pulls, Band Pullaparts
Friday PT (Speed Work)
200m Sprints, Abs, Suicides, Fireman’s Carry, Suicides, Fireman’s Carry, Suicides (GODDAMNIT)
Squat Focus from Saturday 06FEB10
Body: Got nice and reacquainted with the foam roller, feels pretty good.
Nutrition: Set!
Sleep: 9 hrs or so
Stress: not bad
A. Power Cleans: 175x2 (165, 155, 145, 135)
Haven’t done these in a long time, pretty easy, figured it was time to give them a shot again.
B. Speed PL Squat: 275x2 (255, 255, 235, 225, 185)
Went up in weight until I felt like I was breaking form by hips rising first.
C. Speed Deficit Pull: 6x2x255
These felt productive but I’m not sure how the form off the floor should be. The bumper plate that I stood on was high enough that the bar was hitting the top of my foot, I tried both with the bar at midfoot and as close to me as possible and both felt fairly similar.
CoC and Ab Wheel
Monday PT (Chest/Abs/Speed Work)
Bench (came out to like 2x15x135), DBs, Ab Circuit, Sprint and Speed Work, nothing remarkable
Extra Workout
A1. Close Grip Bench: 185x4, 165x5, 135x12
A2. Rolling DB Extension: 3x10x25
B1-3. Face Pull, Band Pull-apart, External Rotation
Tuesday PT (Endurance)
4 mile run, Cornell Hills
Deadlift
Sumo: miss at 425x1
Was beat up as hell from Lab on Tuesday but everything up to 365 was speedy as hell. Got ambitious and was rewarded with the very awe inspiring sight of straining for 3 seconds and not breaking anything off the floor. Probably shouldn’t have done this so close to the meet.
Saturday the 20th… 6 days now. I’m staying out of the gym on my own but I don’t have control over PT. Fridays intervals are probably going to beat me down a bit.
Wednesday PT (Back/Abs/Speed)
Canceled on account of the snow!
Thursday PT (Chest/Shoulders/Speed)
Flat Bench, Incline DB, Seated DB Military, DB Flyes, Court Work
Extra Workout
A. Crazy Bell Bench: 2x6
B. Pullups: 40 reps
PJR Pullover, Band Triceps Circuit
Friday PT (Speed Work)
Sprint Ladders, Suicides w/Weights (brutality!), Abs
Meet is tomorrow! I would like to have deloaded, but it wasn’t an option. I just found out that my RAPFT for camp is in 3 weeks so my timing has been terrible.
Monday PT (Chest/Abs/Speed)
Flat Bench, yada yada
Tuesday PT (Endurance)
5 mile Ruck March
Wednesday PT (Back/Abs/Speed)
Got screwed out of this session by losing my car keys, nothing quite like savagely searching for tiny pieces of metal for 40 minutes at 5 am.
Thursday PT (Shoulders/Chest)
Seated BB Military, Flat Bench, DB Incline and DB Clean
Well it was a great experience and I met a ton of local lifters, didn’t have a great performance myself.
Went 195/225 miss/225 miss on Bench and 365/425 miss/425 miss on DL. Weighed in at 185 (didn’t even try to lose weight) and ended up being the only 20-23 198 lifter there. Was a really good showing, around 30 lifters and a huge crowd. The venue (Donselaar’s Party House in Clyde, NY) had some amazing food too.
If I could do it again I would have went 200/215/225 and 385/405/425. I ended up going too low on the openers, getting overconfident and making big jumps. This being my first meet I should have just focused on getting 3 lifts in. I’m sure that having no recovery didn’t help either; with PT the meet was the 3rd time I’d benched last week and we were doing speed work almost every day with a Ruck March on Tuesday and 3 miles of intervals on Friday.
Saw some really inspirational stuff though! Saw a Master’s lifter bench 430, another lifter got a 625 dead, my buddy Mike Scalla got 370 and only missed 600 because he overpulled with Sumo and lost his balance. And a 72 year old lifter got a 405 pull and out benched me! Great stuff and good motivation. If my dad got any good videos I’ll try to put them up later.
Monday 22FEB10 PT
A1. Incline BB: 115, 115, 105x10, 95x8
A2. Push-up: 4x10
B1. Decline DB: 50, 55, 55, 55x10
B2. Push-up: 4x10
C1. Flat Bench: 135x10, 135x9, 125x7, 115x6
C2. Push-up: 3x10
D1. DB Flye: 20, 15, 15, 15x10
D2. Push-up: 2x10
Abs
Speed Work
24 sets to failure in an hour or so… now you can see why I’m fatigued.
Monday Extra Workout
A. Band Face Pull: 4x20
B. H-Roll: 2x10
Tuesday 23FEB10 PT (Endurance)
60 min Treasure Hunt Run around campus
Wednesday 24FEB10 PT (Back/Abs/Speed)
A. Barbell Row: 95, 115, 125x10
B. Reverse Push-up: 3x10
C. Ab Wheel: 2x15
D. Pull-up: 2x10, 6
5 or 6 rounds of Tug of War followed, losing team had to run Suicides each time.
Thanks man. It’s definitely worthwhile. I never knew there were so many lifters in my area, a whole team in Watkins Glen, a club in Clyde-Savannah, and a lot of others.
Thursday 25FEB10 PT (Shoulders/Chest)
A1. Incline BB: 4x10x95
A2. Plate Raise: 4x10x25
B. Bench Dropset: 145, 125, 105, 85, 65, 45
C1. Arnold Press: 4x10x20
C2. Upright Row
C3. Front/Lateral Raises
D. Push Press: 2x8x95
Yes destroyed.
Tricep Workout
A1. Close Grip: 185x6, 155x12
A2. Rolling DB Extension: 2x20x10
B. Tricep Pushdown: 50 RP
My rear delts are still sore from the H-Rolls, very good exercise.
Friday 26FEB10 PT
Car was immovable with a 4 foot snow drift on three sides. Honestly surprised that PT wasn’t canceled, I don’t think that anyone from IC was able to make it. Still, epic snow didn’t make them cancel classes (my professors did that).
Squat Focus
HB Squat: to 275x2 (easy)
Rack Pull: to 455x3 (easy, will be Deficit Pulls next week)
One Arm KB Swing: 2x15x55
High Bar Wide Stance from here on out seems like a good compromise. Haven’t decided on a rep scheme or progression yet, especially with the high volume of running/sprinting throughout the week and Combatives the day after.
Saturday Combatives
2 hrs of Combatives, my first time. This shit was brutal. I have a dozen bruises across my biceps and my calves got brutalized for some reason. I’m going every week for sure.
Monday PT 01MAR10 (Chest/Abs/Speed)
1 Minute Push-Ups: 53
A1. Flat Bench: 165x10, 145x7, 135x10, 135x7
A2. Pushups: 4x10
Abs
B1. Incline DB: 3x10x35
B2. Decline DB: 4x10x50
Extra Workout
A1. Inverted Row: 4x10xBW
A2. Cuban Rotation: 4x12
Tuesday PT 02MAR10 (Endurance)
5 mile Ruck March… this was hilarious though. We started at Barton Hall, marched near Collegetown down the hill to the Ithaca High School and back up the hill by a different route. About 20 minutes after we pass the high school Ithaca PD pulls up alongside us. Apparently someone had called in that a bunch of crazy people in camo with guns (we had rubber ducks- plastic 8 lb models, look like the real thing) were down by the school acting suspicious. Was an interesting 10 minute break from marching haha.
Wednesday PT 03MAR10
A1. DB Row: 3x10x65
A2. Manual Resisted Situps: 3x15
B1. Weighted Pullup: 3x5x15
B2. Rear Delt Flyes: 3x10x15
15 Minute Abs
200m Sprints
I wouldnt even want to attempt going to a meet, while doing all the PT your doing. Very, very nice job.
Were you able to get any videos up?