Friday 02APR10 PT
Competition Day- Group Medley, 1 Mile Run, Max Chins, Max Bench.
Ended up being a lot of fun.
DL/Squat
A. Deadlift: 385x1
B. Back Squat: 2x8x235
C. SLDL: 285x3, 275x5
D1. Weighted Pull-up: 5x3x 25
D2. Good Morning: 5x5x135
Little bit of a combined session that went quick and all the lifts were pretty easy. Finally got a dip belt to replace the old one that got stolen, holding DBs with my feet was getting annoying.
MON 05APR10
Morning PT
100m repeats, rest period was a push-up or sit-up variation.
Ed Coan Bench #5
Flat Bench
45x5
95x4
135x3
165x1
2x5x195
Close Grip Bench
2x5x170
Incline Bench
1x4x160
1x5x160 (hips hiked on the 5th rep)
Muscle-ups
Many pathetic attempts
“Cable Ups”
Really high volume on push-ups today, bench session was definitely harder than usual. Next two weeks are going to be fun.
Tuesday 06APR10
James Hudson DL #6
a. Deadlift
135x5
225x3
275x3
315x1
365x1
395x1
b. Rack Pull
315x1
365x1
395x4x1
c. T-Bar Row
3 plates + quarter (160) x 10
CoC
worked up to the #2, still 3-4 cm off
Long day of Patrolling lanes at lab today, first thing I did when I got out was walk into Wegmans in full ACUs and face camo, grab a quart of Extreme Chocolate Milk and chug it in the parking lot.
Wednesday 07APR10
PT
Sprints, lots of push-ups. Try doing 2 Tabata push-up intervals in a row ugh.
Thursday 08APR10
PT
Had free reign today so I pretty much just did my own thing.
Bench (Light)
45x5
95x5
145x2x5
Weighted Dips
BWx10
+25x10
+45x10
+70x8
Chins
BWx4x8
PJR Pullovers (light)
Friday 09APR10
PT
Buffalo St. today. It’s a 50 or 60 degree incline hill for around 800m. Was bad.
Squat
a. Squat
45x1x6
95x1x5
135x1x4
185x1x3
205x1x1
245x2x5
b. Front Squat
225x1x2, then skip
c. One Arm DB Row
60x1x6
80X1X3
100x1x3
120x1x3
80x2x10 (easy)
I really cannot front squat on the same day as back squatting. 2 plates felt like a brick wall today. Going to switch to some long pause squats and figure out a different plan for front squats.
Monday 12APR10
PT
Intervals: 4x200m, 4x400m, 4x200m. 1 minute for 200m and 2 minutes for 400m. Then a really light weight circuit, some pullups.
Ed Coan Bench Week 6
a. Flat Bench
45x5
95x3
135x3
165x1
205x2x5
b. Close Grip
180x2x5
c. Incline Bench
45x5
95x3
135x1
165x4
165x3
d. Tate Press
RP 30 x 12-9-6
Tuesday 13APR10
PT
No ruck because of class registration. Luckily got into all of my classes without any holds, including Strength and Conditioning Principles.
James Hudson Deadlift Week 7
a. Deadlift
135x1x5
225x1x3
275x1x3
315x1x1
365x1x1
410x1x1
Roommates hadn’t arrived yet so I pulled these without chalk. Mixed grip 410 was really secure which i was pleased with.
b. SLDL
295x2x3
c. Rack Squats
135x1x5
225x1x1
275x1x1
305x1x1
315x1x1
325x1x1
335x1x1
d. Reverse Band Deadlift (doubled Monster Minis)
405x1x1
500x1x1
510 miss
This is the first deadlift ever that I’ve broken off the ground and missed. Granted it was around 85 lbs over my best pull from the floor.
e1. KB Swing (Mini Band Resisted)
55x2x15
e2. Sit-up
BWx2x30
Wednesday PT
Ruck PT a la intervals with Rucks, squats with Rucks, etc. Wasn’t as bad as I was expecting.
Thursday 15APR10
A. Bench (Light)
145x2x10
B. Weighted Dips
BWx5
25x5
45x3
70x1
90x8
C. Incline CG Crazy 25’s
85x2x8
25’s suspended by bands… much more manageable than my 55 lb kettlebells.
Friday 16APR10
Competition day- 4 events, was some fun shit
Ed Coan Squat #6
Squat
45x1x5
135x1x5
165x1x3
195x1x2
225x1x1
260x2x2
Pause Squat
225x2x3
Weighted Pull-up
BWx5
25x1x3
45x5x2
Kroc Row
60x5
80x5
100x3
120x8
Sit-up
BWx2x30
Squats just plain feel bad. Form isn’t visibly deteriorating yet but it feels like my legs have nothing out of the hole and my back just takes over.
Monday 19APR10
PT
Push-up/Sit-up pyramid, alternating Bench Dips and Decline Push-ups, then 400m intervals.
Ed Coan Bench Week 7
a. Flat Bench
45x5
95x5
135x3
185x2
210x5 PR!
210x4
b. Close Grip
185x5
185x5
c. Incline Bench
170x1 WTF
170x1 more wtf
d1. Pull-up
BWx16
BWx10
d2. Tate Press
30x12
35x12
Had to really fight for Flat today but I got the first set. Incline went straight down the crap hole though, weirdest feeling ever.
Tuesday 20APR10
James Hudson Deadlift Week #8
Deadlift
135x5
185x5
225x5
275x3
315x1
365x1
395x1
420 miss
SLDL
305x3
305x3
Rack Pull (mid-shin)
405x1
405x1
395x1
395x1
DB Spassov Squat (cuz it’s cooler sounding than Bulgarian Split Squat)
12.5x8
15x6
Pinch Grip with 3 10’s, 2 25’s
Comments: Missing 420 on 4/20 (lol it’s seriously what the program called for) really surprised me. 395 wasn’t great but it wasn’t bad either. It seems to me just like an off week since nothing I did on Sunday, Monday or Tuesday morning would affect my pulling.
Also just getting back into single leg work again, my balance is horrible. Hopefully this will reap some benefits.
Thursday 22APR10
PT
Weight Room PT, went something like Barbell Bench/Push-ups 3x15, Pull-up/Barbell Row Max/3x15, Seated DB Military/Lateral Raise 3x15 and DB Curl/Tricep Extension 3x15.
Accessory
Weighted Dip
BWx6
25x5
45x3
70x10
Dead Skulls, PJR Pullovers
Record PT test and FTX coming up so no session this Friday or weekend.
PT Test went pretty meh, max on push-ups, 62 sit-ups, around 15 minutes on the run. At least the run is steadily going down with intervals and rucks but I actually dropped a few sit-ups for whatever reason. 62 is only a 79 or so out of 100 possible points on that event which is weak shit.
FTX was demanding but good training. Land Navigation went well, STX and Patrolling were smokers, and FLRC as always was cake. Luckily we only had about 30 minutes of rain the whole 4 days. Very sore and beat up from the whole ordeal, when I finally took a shower back in the dorm I noticed that I had at least 15 new bruises with no idea where they came from.
Just a quick writeup of the past two days.
Monday:
Flat Bench: 220x1
DB Incline: 3x10x50
Rope Pushdown: 2x10
Tuesday
Deadlift: 405x1
Deficit DL: 2x5x225
Front Squat: 225x1, 205x3
Ab Wheel: 20 reps
Terrible two days of training, the better part of these next two weeks are probably going to be a deload.
Thursday 06MAY10
Military
105x5x5
Friday 07MAY10
Front Squat
45x1x6
95x1x5
135x1x5
155x1x2
165x1x2
175x1x2
185x3x2
Back Squat
205x1x2
225x1x2
245x1x2
265x1x2
285x1x2
DB Reverse Lunge
20x2x10
20x6 w/Deficit
Ab Wheel
50 reps
Monday
Bench (only logging working sets now)
185x1
205x1
225x1
240 miss
Close Grip
185x6
Paused Incline DB
50x2x10
Tricep Pushdown
Tuesday
Deadlift
315x1
365x1
405x1
435 miss
Deficit DL
225x2x6
Clean Grip Reverse Lunge
45x3x6
T-Bar Row
3px3x8
Pinch
3 10’s single hand: 2x5s
double hand 2 45’s: 2x10s
each hand 45s: 10s
So another school year of no PRs… I understand that I was under a lot more stress this year in both my school work and ROTC, but people have made it by with far less. I’m really tired of this happening…
Thursday 13MAY10
Accessory
Military
singles @ 135
Weighted Dip
+70x5
(Ultra Wide) Pull-up
25 reps
Last exam was today… done! Motivation was running very low today so I got in and out with a bunch of mobility and foam rolling.
Quick Squat session on Friday inbetween packing to head home. Cleaning the dorm took close on 4 hours…
Now that I’m back home, here’s the plan until I head to LDAC.
(100 sit-ups every week night… yea, it makes me feel like one of THOSE guys but it’s for the PT test)
MON
Squat 5/3/1
Pause Front Squat
Spassov Squat (DB)
Hanging Leg Raise
Hill Sprints
TUES
Overhead 5/3/1
Weighted Dip (possibly Rings)
Pull-ups (Thick Grip)
Face Pull
Ruck
WED
Recovery Cardio
THURS
Deadlift 5/3/1
DB Swing
Reverse Lunge (Barbell Clean Grip)
Weighted Decline Sit-up
Hill Sprints
FRI
Bench 5/3/1
Ring Push-up
HS High Row
Rear Delt Flye
HR Run
SAT
3 Mile Run
SUN
Nothing!
I’ve been spinning my wheels for a long time but 5/3/1 served me well last year. I don’t think that I ever should have went off of it given how easy it is to manage fatigue week to week.
MON 17MAY10
AM
Squat
205x5
220x5
235x5 (5/3/1 1RM: 275)
Pause Front Squat
205x6x2
Reverse Lunge
65x2x10
Kneeling Ab Pulldowns
Average x 3 x 10
Squats felt great today and could have pushed them much more, but I’m terminating the sets when I feel like I’m resorting too much to the Squat Morning. I know I’d be a lot stronger now if I’d continued with the form I’d been using on my 335x1 and 275x10 videos, but it would be even fuglier now and I don’t know what kind of injury I’d be setting myself up for. I’d rather take the long way round.
Fucking Pause Squats, my glutes got crushed.
PM
Scouted out Cayuga State Park for a new place to do hill sprints. Compared to Ithaca, Waterloo/Seneca Falls is flat as Kansas. Might have found a good one up a trail about 250m long, but the incline isn’t as much as I’d like. Gave it a couple runs and it might work.
I have to say that I’m really pissed off at the cuts Patterson has made to the state park system. I was wading through knee high grass in places and only saw two people the entire time I was at the park. I know it’s still before Memorial Day, but goddamn.
Almost pissed myself laughing:
TUES 18MAY10
Standing Military
100x5
110x5
115x10 easy
Ring Dip
5x6xBW
Fat Grip Chins
5xBW
5
5
6 (take Gripz off)
4 (LOL)
Face Pull
5x12
Rope Pushdown
5x12
These wraps are awesome: http://www.titansupport.com/products/wrist-wraps/titanium-wrist-wraps/titanium-wrist-wraps-50-cm-18.html
I’ve had the 12"s for a while but they’re not really long enough for anything. I think 18-20" is the perfect range for a training wrap.
As for the Ring Dip/Fat Grip Chin superset… well damn it. I would like to work up to 10+ reps on each set of each but it may be a while. Oly Rings feel like Crazybell Benching for dips, except worse because you’re supporting yourself on them.
Alright, now I’ve gotta watch my DVR of Lost. I think I gave up hope on the show a long time ago, but with 5 seasons invested and 2 episodes left I’m not about to give up now…